Do This Activity and Exercise To Avoid A Bad Back Posture

ACTIVITIES & EXERCISES TO AVOID BAD POSTURE

Body posture describes the position of your body- when standing, sitting, or lying down. It also deals with the physical situation or condition of your body. A body posture can be good or bad, depending on how you are able to maintain a proper posture. Poor posture is one root cause of back pain. The more reason it’s good to work on the back to strengthen the back and help prevent slouching.

On the other hand, good posture doesn’t just help boost a person’s self-confidence or make you look good. It also reduces back pain, the risk of injury, stress on the muscles and joints; and aids flexibility and balance in the body.

Exercises And Tips For Better Posture

In this article, we will be focusing on some effective exercises and other tips for better posture.

Child’s pose

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Child’s pose stretches and lengthens your spine and helps to reduce tension in the neck and lower back.

To do Child’s Pose:

-Kneel and sit on your knees.

-Lean forward, keeping your buttocks on your heels,

-rest your forehead on the floor.

-Keep your arms straight and shoulders relaxed.

-Inhale and exhale, slowly and deeply, for at least eight breaths.

Placing a mat or towel on the floor can make this pose more comfortable.

Cat cow

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Cat cow stretches and massages the spine. It also helps to reduce tension in the upper body and promotes blood circulation.

To do Cat Cow:

-Go on your hands and knees with your weight balanced evenly between all four points.

-Inhale to look up, dropping your abdomen down toward the ground as you extend your spine.

-Exhale deeply, arch your spine and tuck your chin into your chest.

Repeat several times.

High Plank

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High Plank relieves back pain and stiffness throughout the entire body. It also helps to strengthen the shoulders, glutes, and hamstrings.

To do High Plank:

-Keep your hands lined up with your shoulders

-Straighten your legs out behind you

-Lift your heels and keep your hips raised. -Engage your abdominal, arm, and leg muscles.

-Keep your chest open and shoulders back.

Hold the position for one minute at a time

4. Mountain Pose

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Mountain Pose or Tadasana is a simple yoga position that can help improve posture. It helps to align the body,

To do Mountain Pose:

-Stand upright with the feet hip width apart.

-Make sure to spread your weight evenly through both feet.

-Keep a slight bend in your knees, squeeze your thighs, and tilt your tailbone down.

-Drop your shoulders down and back, so your chest comes forward

-Keep your shoulders relaxed and allow your arms to fall to the sides of the body with your palms facing forward.

-Inhale and exhale slowly for a few breaths.

Chest opener

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Chest opener is useful to you, if you spend most of your day sitting. It allows you to stretch your chest and strengthens your chest. As a result, strengthening your chest helps you stand up straighter.

To do Chest opener:

-Stand with your feet about hip-width apart.

-Bring your arms behind you and interlace your fingers with your palms pressing together.

-Keep your head, neck, and spine in one line as you gaze straight ahead.

-Inhale as you lift your chest toward the ceiling and bring your hands toward the floor.

-Breathe deeply as you hold this pose for 5 breaths.

Repeat several times.

Other tips

Consciously maintain a proper posture during your everyday routine such as sitting, walking, sleeping, etc.
Exercise regularly. Exercising will help keep your body agile and active. This will also help you improve your general health.
Do not sit in a hunched position for long periods of time, such as when using a laptop or desktop computer. Make sure you get up and move around regularly.
Wear comfortable flat, well-fitting shoes to assist with even weight distribution.
Position desks and tables at the correct height if using them at working or when eating.
Maintain a healthy weight. Keep the body’s weight distributed evenly among both feet and hips
Do simple head movements to help loosen stiff neck muscles that can hinder good posture. Try gently moving your head in small circles, or from front to back and side to side.

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ACTIVITIES & EXERCISES TO AVOID BAD POSTURE

On the other hand, good posture doesn’t just help boost a person’s self-confidence or make you look good. It also reduces back pain, the risk of injury, stress on the muscles and joints; and aids flexibility and balance in the body.

Exercises And Tips For Better Posture

In this article, we will be focusing on some effective exercises and other tips for better posture.

Child’s pose

Child’s pose stretches and lengthens your spine and helps to reduce tension in the neck and lower back.

To do Child’s Pose:

-Kneel and sit on your knees.

-Lean forward, keeping your buttocks on your heels,

-rest your forehead on the floor.

-Keep your arms straight and shoulders relaxed.

-Inhale and exhale, slowly and deeply, for at least eight breaths.

Placing a mat or towel on the floor can make this pose more comfortable.

Cat cow

Cat cow stretches and massages the spine. It also helps to reduce tension in the upper body and promotes blood circulation.

To do Cat Cow:

-Go on your hands and knees with your weight balanced evenly between all four points.

-Inhale to look up, dropping your abdomen down toward the ground as you extend your spine.

-Exhale deeply, arch your spine and tuck your chin into your chest.

Repeat several times.

High Plank

High Plank relieves back pain and stiffness throughout the entire body. It also helps to strengthen the shoulders, glutes, and hamstrings.

To do High Plank:

-Keep your hands lined up with your shoulders

-Straighten your legs out behind you

-Lift your heels and keep your hips raised. -Engage your abdominal, arm, and leg muscles.

-Keep your chest open and shoulders back.

Hold the position for one minute at a time

4. Mountain Pose

Mountain Pose or Tadasana is a simple yoga position that can help improve posture. It helps to align the body,

To do Mountain Pose:

-Stand upright with the feet hip width apart.

-Make sure to spread your weight evenly through both feet.

-Keep a slight bend in your knees, squeeze your thighs, and tilt your tailbone down.

-Drop your shoulders down and back, so your chest comes forward

-Keep your shoulders relaxed and allow your arms to fall to the sides of the body with your palms facing forward.

-Inhale and exhale slowly for a few breaths.

Chest opener

Chest opener is useful to you, if you spend most of your day sitting. It allows you to stretch your chest and strengthens your chest. As a result, strengthening your chest helps you stand up straighter.

To do Chest opener:

-Stand with your feet about hip-width apart.

-Bring your arms behind you and interlace your fingers with your palms pressing together.

-Keep your head, neck, and spine in one line as you gaze straight ahead.

-Inhale as you lift your chest toward the ceiling and bring your hands toward the floor.

-Breathe deeply as you hold this pose for 5 breaths.

Repeat several times.

Other tips

Consciously maintain a proper posture during your everyday routine such as sitting, walking, sleeping, etc.

Exercise regularly. Exercising will help keep your body agile and active. This will also help you improve your general health.

Do not sit in a hunched position for long periods of time, such as when using a laptop or desktop computer. Make sure you get up and move around regularly.

Wear comfortable flat, well-fitting shoes to assist with even weight distribution.

Position desks and tables at the correct height if using them at working or when eating.

Maintain a healthy weight. Keep the body’s weight distributed evenly among both feet and hips

Do simple head movements to help loosen stiff neck muscles that can hinder good posture. Try gently moving your head in small circles, or from front to back and side to side.